Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance.

approach average glucose (mg/dL) average glucose (mmol/L) selected
therapeutic ketosis > 140 > 7.8
diabetes management 108 to 140 6.8 to 7.8
weight loss & blood sugar control 100 to 108 5.4 to 6.0
weight loss < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
lean bulking < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by his diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

nutrient ratios

The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
9.0
Zinc : Copper
12.1
Potassium : Sodium
1.4
Calcium : Magnesium
2.0
Iron : Copper
12.8
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that his is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression, fatigue, insomnia, low testosterone, adhd.

nutrient % DRI prioritize
Sodium 58%
Vitamin D 63%
Potassium 85%
Omega-3 101%
Vitamin E 105%
Thiamin (B1) 108%
Calcium 111%
Magnesium 113%
Niacin (B3) 118%
Zinc 132%
Folate 151%
Vitamin B6 161%
Copper 163%
Vitamin B-12 173%
Pantothenic acid (B5) 175%
Riboflavin (B2) 199%
Vitamin C 192%
Selenium 266%

optimal foods for you

The foods listed below will provide he with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
veal liver 14.5 1.92 55%
turkey liver 14.4 1.89 47%
beef liver 14.2 1.75 60%
chicken liver 14.3 1.72 50%
lamb liver 14.3 1.68 48%
pork liver 12.8 1.65 59%
lamb kidney 13.6 1.12 52%
beef kidney 10.8 1.57 52%
turkey heart 8.4 1.74 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 10.9 1.43 47%
caviar 8.4 2.64 33%
cod 7.4 2.90 71%
crab 11.6 0.83 71%
salmon 9.8 1.56 52%
oysters 10.4 1.02 59%
octopus 8.8 1.64 71%
tuna 7.9 1.84 52%
lobster 9.9 0.89 71%
trout 8.1 1.68 45%
mackerel 5.1 3.05 14%
anchovy 7.1 2.10 44%
welk 5.7 2.75 82%
halibut 9.1 1.11 66%
pollock 8.5 1.11 69%
herring 6.1 2.17 36%
mollusks conch 7.3 1.30 54%
sardine 5.5 2.08 38%
mussel 8.1 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
coriander 18.5 0.23 30%
asparagus 17.3 0.22 50%
seaweed (laver) 16.8 0.35 80%
chicory greens 16.9 0.23 23%
yeast extract spread 13.3 1.85 59%
watercress 17.0 0.11 65%
spinach 15.8 0.23 49%
white mushroom 15.8 0.22 65%
portabella mushrooms 15.5 0.29 55%
beet greens 15.5 0.22 35%
wheat bran 11.2 2.16 38%
sunflower seeds 3.6 5.46 15%
zucchini 14.4 0.17 40%
chard 13.9 0.19 51%
brazil nuts 0.2 6.59 9%
broccoli 13.1 0.35 50%
endive 13.5 0.17 7%
amaranth leaves 13.4 0.21 86%
parsley 13.0 0.36 48%
chives 12.8 0.30 48%
mustard greens 12.7 0.27 36%
sesame butter 0.4 5.86 21%
pili nuts -2.4 7.19 7%
lettuce 12.4 0.15 50%
walnuts -0.4 6.19 13%
okra 12.3 0.22 50%
shiitake mushroom 11.8 0.39 58%
almond butter -0.5 6.14 16%
chinese cabbage 12.2 0.12 54%
arugula 11.8 0.25 45%
almonds -0.6 6.07 15%
hazelnuts -1.1 6.29 10%
summer squash 11.8 0.19 45%
radicchio 11.6 0.23 68%
pine nuts -2.2 6.73 11%
banana pepper 11.5 0.27 36%
sesame seeds -1.6 6.31 10%
cauliflower 11.2 0.25 50%
pumpkin seeds -0.5 5.59 19%
peanut butter -1.2 5.90 18%
macadamia nuts -4.0 7.18 6%
celery 10.8 0.18 50%
spirulina 10.5 0.26 70%
seaweed (wakame) 10.1 0.45 79%
peanuts -1.7 5.99 18%
flax seed -0.4 5.34 12%
mung beans 10.5 0.19 74%
pecans -3.8 6.91 6%
escarole 10.3 0.19 24%
red peppers 9.9 0.31 40%
butternuts -2.6 6.12 17%
cashews -2.0 5.80 26%
turnip greens 9.7 0.29 44%
pistachio nuts -1.8 5.69 22%
alfalfa 9.4 0.23 19%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 110 230
fat (g) 25 160
carbs (g) 0 115
energy (calories) 2250

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

daily nutrient score

The chart below shows a comparison of the nutrient density of his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is November 29 2018 while his least nutrient-dense day is November 30 2018.

best and worst days

His food diary for the best and worst days are shown below for comparison. he should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)
Tesco, Smoked Streaky Bacon Rashers 345
Egg, Whole, Raw, Fresh 215
Milk, Whole 298
Oatmeal, Regular or Quick, Dry 569
Olive Oil 239
Chicken Thigh, Skin Eaten 502
Tesco, Italian Chopped Tomatoes, in Rich Tomato Juice 50
Tesco, Black Beans in Water 258
Spinach, Raw 35
Banana, Fresh 105
Onion, White, Yellow or Red, Raw 28
Waitrose, Long Grain Rice, Microwaveable 812

Worst Day

food name energy (kcal)
Tesco, Smoked Streaky Bacon Rashers 345
Egg, Whole, Raw, Fresh 215
Milk, Whole 298
Oatmeal, Regular or Quick, Dry 569
Chicken Thigh, Skin Eaten 502
Waitrose, Long Grain Rice, Microwaveable 812
Tesco, Black Beans in Water 258
Tesco, Italian Chopped Tomatoes, in Rich Tomato Juice 50
Onion, White, Yellow or Red, Raw 28
Spinach, Raw 35
Olive Oil 239
Rowse, Honey 93
Banana, Fresh 105

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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